The Healing Power of Tridoshic Kitchari: A Gentle Ayurvedic Detox for Every Body Type (Full Recipe)

Kitchari is a staple Ayruvedic meal that is good for any physiology (dosha). It can be used specifically during cleanses, for a gentle reset or as an everyday meal. It is a stew type meal that is prepared from basmati rice and split mung dal along with a digestive blend of spices and vegetables that fit your dosha or the season. Kitchari is very easy to digest, which makes it a wonderful food for detoxifying and resetting the digestion. Here are some of the benefits of adding Kitchari to your diet.

• Eliminate accumulated toxins from the mind and body tissues.

• Improve digestion and restore regular bowel movements.

• Remove heaviness and congestion in the body.

• Support a healthy body weight or weight loss.

• Improve energy and vitality.

• Promote overall health and wellness.

How do you know which vegetables to add? It’s always best to have the knowledge of your individual physiology to know what is best. For the most informed choice, I would encourage you to have an Ayurvedic Lifestyle Intake with me to determine exactly what you need. If you want to give it a shot on your own, here are some general guidelines:

• Variable, Airy Digestion: If you are more prone to gas and bloating and constipation adding grounding vegetables is key. Think Sweet Potato, Beets, and Spinach.

• Fiery, Strong Digestion: If you have more fiery digestion where you have strong metabolism and are more prone to acidity then we are looking to add more cooling vegetables like asparagus, Kale, and Zucchini

• Slow and Earthy Digestion: Lastly, if your metabolism is slow and more earthy, then adding lighter more airy vegetables is the way to go. These would be any vegetable in the cruciferous or leafy green category. Foods like broccoli, Cauliflower, Mustard Greens, Chard, and Kale are great choices

Below is a traditional combination. There are many adjustments that can be made for individual needs, but this recipe is a good basic start to adding Kitchari into your recipe rotation.

Kitchari Ingredients:

• 1 cup white basmati rice

• 1 cup yellow mung dal

• 2 tablespoons ghee

• Spices (or 1 tablespoon kitchari spice mix) – carried in the Pharmacy with all the spices already combined! If using this mix, omit the rest of the seasonings that follow.

• 1/4 teaspoon black mustard seeds

• 1/2 teaspoon cumin seeds

• 1/2 teaspoon turmeric powder

• 1 1/2 teaspoons coriander powder

• 1/2 teaspoon fennel powder

• 1 pinch hing (asafoetida)

• 1 teaspoon fresh grated ginger

• 1 teaspoon natural mineral salt

• 6 cups water

• 2 cups easily digestible vegetables (such as asparagus, carrots, celery, green beans, summer squash, sweet potato, or zucchini)

How to Cook Kitchari:

Soak the split mung dal overnight (or for at least four hours). Strain the soaking water, combine with the rice or other grain option and rinse the mixture at least twice, or until the water runs clear, and set aside.

In a medium saucepan or soup pot, warm the ghee over medium heat. Add the black mustard seeds, cumin seeds and sauté for a couple of minutes, until the mustard seeds begin to pop. Add the turmeric, coriander, fennel, hing, and fresh ginger. Stir briefly, until aromatic. Stir the rice and dal mixture into the spices and sauté for a few moments, stirring constantly. Add the 6 cups of water, turn heat to high, and bring to a boil.

When the soup comes to a boil, stir in the salt, reduce heat, cover, and simmer for about forty minutes.

Meanwhile, cut your vegetables into small, bite-sized pieces. About halfway through the kitchari’s cooking process, stir in the vegetables and allow the stew to return to a boil. Continue to simmer until the rice or alternative grain, dal, and vegetables are fully cooked. Remove from heat, cool, and serve.

Note: Some vegetables, such as sweet potatoes, might require more cooking time and may be added earlier, if necessary. Aim to have very little water remaining when finished. The consistency should be that of a vegetable stew as opposed to a broth. While you want the beans, rice, and vegetables to be thoroughly cooked, excess water and over-stirring can cause the ingredients to become thick and gummy. Garnish the Kitchari with your choice of fresh cilantro, a ½ tsp of ghee, and a squeeze of fresh lime. There are also wonderful chutneys that can be added for more flavor and metabolism support.

Final Thougths:

The quantities in this recipe provide a good starting point for a day’s supply of Kitchari, but as you learn your preferences and habits, you are welcome to adjust the quantities to better suit your needs. You may also use a premixed Kitchari spice vs. having to buy the individual spices. We carry this mix in the pharmacy and you can use 1 tsp. of spice mix per serving of Kitchari This spice mix can easily be used on many other foods too!

If you are unsure about buying all of the ingredients before knowing if you will like the taste, we also carry a Single serving Kitchari mix that has the grains and the spices put together for a single serving. All you need to do is add the vegetables!

Kitachari can easily become a staple in any diet to support health goals. If you are interested in learning how kitchari along with other food and lifestyle changes can support your overall health or how to individualize your recipe to suit your specific physiological needs please reach out to Regan to set up a Lifestyle Consultation.

Happy Eating!

Interested in Learning more about Kitchari or Ayurveda?

Call the Office: 317-598-4325 or Fill Out This Form to schedule an appointment with our Lifestyle Coach Regan!

Some of Regan’s Qualifications:

Licensed Mental Health Counselor (LMHC)

Ayurvedic Practitioner (AP)

Experienced Registered Yoga Teacher (E-RYT 200)